Tuesday, July 25, 2017

From farm to table, estimates show about 20 people will touch your produce before you bring it home. That is a lot of opportunities for germs and microorganisms to spread. In fact the CDC estimates each year 1 in 6 people in the U.S. gets sick from food borne illness, 128,000 people are hospitalized, and 3,000 people die.

One study on 4,600 different food borne illness outbreaks found 46% of cases were linked to produce, in particular leafy greens such as kale and spinach. Contaminated water from fecal matter resulted in norovirus being the responsible contaminant for the majority of illnesses.

A different study analyzing produce from countries around the world found 97 different bacteria, many of which are known opportunistic pathogens. The most abundant pathogens were E. coli which was found on 22% of vegetables and enterobacteriaceae which was found on 60% of fruits and 91% of vegetables.

To remove germs researches at Connecticut Agricultural Experiment Station found rinsing produce under tap water for one minute reduced pesticides and microorganisms by 90%. Water temperature did not change results but rubbing produce by hand was most beneficial.

Another study at the University of Florida found mixing vinegar with water removed E. coli and other bacteria and viruses by 95% on strawberries tested.

Experts and the FDA recommend washing produce to remove pesticides and microorganisms that could be harmful when consumed. It appears washing and rubbing produce under tap water is just as effective if not more effective than soap and vegetable washes. Diluted vinegar solutions are beneficial for removing additional bacteria and viruses.

Tuesday, July 18, 2017

Black is in when it comes to food. Activated charcoal from burnt coconut shells, wood, or other plants is being used to color ice cream, juices, hot dogs, biscuits, and even cheese.

Where can you find such foods? Health food stores nationwide are showcasing charcoal juices and waters, Morgenstern’s in NYC broke headlines featuring coconut ash ice cream, and to celebrate 10 years in Japan IKEA featured black hot dogs for $2.95.

Activated charcoal has been used for centuries and continues to be used today in emergency rooms around the world. It binds easily to substances and has been lifesaving if someone ingests poison or overdoses. The charcoal will bind to the drug or chemical and prevent it from being absorbed by the body.

While small amounts used in food is unlikely to cause harm, the safety of long-term use has not been studied. Researchers are concerned regular charcoal use could bind to vitamins and minerals in food and drinks, depriving the body of nutrients it needs.

Claims that it cures a hangover are also unlikely; it would take twice the typical dose used for poisoning to bind alcohol from one beer.

Despite numerous health claims, activated charcoal is unlikely to do a lot of good unless you’re been poisoned. We don’t recommend jumping on the charcoal juice or water craze, but small amounts in food or drinks is likely safe.

Tuesday, July 11, 2017

Most summer vacations center around food and indulging, which can have major consequences once you come back home. Studies show 61% of American adults gained weight while on vacation. Some gained as much as 7 pounds due to higher calorie intake, especially from alcohol. The average weight gain was 0.7 pounds, which is not too shocking, however the weight tended to stay on after they returned home.

Weight creep is when people gain small amounts of weight over a long period of time. What might not seem like too much weight gain over vacation can add up after several years. Unless you weigh yourself regularly people don’t realize subtle weight gain is happening. Follow these tips to minimize vacation weight gain this summer:Weigh yourself before and after vacationGo hiking, swim, plan physical activities, and exercise during your tripPack healthy snacks and sandwiches in a cooler for road tripsDon’t load up at breakfast, instead set the tone for the rest of the day by practicing portion controlPick healthy menu items at restaurants such as baked poultry, fish, salads, and vegetable based dishesTreat yourself in moderation, but not every dayEnjoy small portions and eat slowlyOrder wisely from the bar, fruity drinks can have over 500 calories. Stick with wine, light beer, white wine spritzers, vodka soda, and champagne.

Wednesday, July 5, 2017

A new study published in the American Journal of Clinical Nutrition found people eating fried potatoes, in the form of French fries, potato chips, or hash browns, two-three times per week doubled their risk of dying early compared to people who never ate fried potatoes.

Potato chips and French fries were found to contain higher levels of acrylamide, which the World Health Organization and FDA state is a major health concern due to its neurotoxicity in humans and carcinogenic properties.

Frying foods also oxidizes cholesterol more readily, which can produce more atherosclerotic plaque compared to nonoxidized cholesterol in the body.

Fried foods are high in calories, which could lead to weight gain and high in saturated fat, which could raise cholesterol. A side of French fries typically has 500 calories, 24g fat, 3.5g saturated fat, 66g carbs, and 350mg sodium. Add a few squirts of ketchup and the sodium increases to 670mg.

The American Heart Association Recommends reducing saturated fat to no more than 5-6% of total daily calories. For a 2000 calorie diet that is 11-13g per day.

The study was observational and cannot conclude fried potatoes cause early death, however researchers believe fried potato consumption is associated with a less healthy Western diet associated with higher mortality rates.

The study found no raise in mortality rates from people eating non-fried potatoes. A small potato with the skin is rich in fiber, has more potassium than a banana, provides half your daily needs of vitamin C, and contains protein. If you love potatoes consider roasting them in the oven with olive oil and rosemary or steaming them for a few minutes in the microwave for a healthier side dish to a meal.

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About Me

Katie is an experienced registered dietitian, nutritionist, and personal trainer featured on Fox 29 News, Yahoo.com, Stack.com, and Stack magazine. She counsels clients with a full range of nutrition needs including weight management, sports nutrition, diabetes, cardiac health, and GI disorders. Holding degrees in Dietetics as well as Exercise Science, Katie combines both areas of expertise to deliver top recommendations to clients. Visit her website at nutritious4life.com